Regaining My Fitness Post Op: Part 11

By | July 15, 2017

Recovery From Surgery

This week is the 11th in my series on regaining my fitness during my recovery from cervical spine surgery. Just one more week in this series. It’s been a long series because recovery from surgery takes time, as I am learning first hand.  Is there a topic you’d like to see covered? Comment below or email me.

This program may be helpful for you or someone you know who is recuperating after surgery or illness.  These exercises are great not just for recovery but to strengthen your body and for greater range of motion and balance. Anyone can use them to get stronger, more flexible, more balanced.

Important note:  Be sure to get your doctor’s permission to start exercising after surgery. Be careful to adjust any routine you do to fit your specific needs and physician recommendation. Listen to your body- don’t overdo it. 

Getting back into shape after being sidelined doesn’t happen automatically. Like everyone else, I have to work at it. Some recover quicker than others. Some don’t. The important thing to take from this is to never give up. Keep working, celebrate every improvement. It takes time but know that I’m here to help you every step of the way whether you’re recovering yourself or helping someone who is. I’ve helped hundreds first hand with proven yoga-based techniques. I can help you. Contact me.

Exercises for Recovery

Here are the next 2 exercises. These exercises are excellent for tight calves.  Click on the link to this 2-3 minute video (here’s the link).

  • Place a block against the wall. Place the ball of your foot on the block.  Place your fingertips on the wall to help stabilize and balance.  Bring the heel of your foot towards the floor with your knees softly bent.  Do the other side.
  • Sit with your knees slightly bent. Using a thin towel, place it around the balls of your feet. Make sure your feet are parallel.  Put a block or blanket underneath your buttocks for your lumbar curve, if need be.

Inhale—sit up nice and tall.  Exhale—feel the gentle stretch in the back of your calves.  Take 5-10 breaths.  Slowly bend your knees when you finish.

Remember to always align and stabilize before you move!


Next week, episode 12, will be the last installment in this  series. What topics would you like to see covered in the future? Comment below or email/phone me personally to discuss your needs.

Get The Training You Need

Yoga Teachers need specialized training to help the Boomer senior, like me, in our recovery from health challenges.  So many Boomers seek better health through yoga despite significant health challenges so the need for skilled specialists to teach us has never been greater. I am always seeking new venues to offer this skill-building program.  To host the program in your area contact me or simply give me a call directly at (406) 546-6922.

The next “Chair Yoga for Seniors and the Health Challenged” workshop is October 19-22,2017 in Scottsdale, AZ- limited spaces available, so early enrollment is encouraged. Contact me to learn more.

-Amy Kraft

P.S. My “How to Give a Great Workshop” webinar is available for members on the Yoga Alliance web site.

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